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What heart rates do you usually train at???(5 posts)

What heart rates do you usually train at???benja15
Jul 30, 2003 6:36 PM
I just purchased a monitor and have programmed to stay between 140 and 170, but i have found that i can hold levels in the low 170 and have even hit 183 as a max on it. just curious as to what people generally train at
re: What heart rates do you usually train at???spockie
Jul 30, 2003 7:50 PM
While heart rates are an individualll thing, training should be done at a low level unless you are doing intervals. New research that came out just recently that most racing that is endurance (including some longer time trails) are done aerobicly by the body as much as possible.
Most folks I know train in the 120-145 range. Although it may not seem like much of a work out, keep in the mind that you are asking the heart to almost double or triple its output (beats per minute). It takes about 4-6 months of CONSISTENT (5-6 days a week) riding to get the benefits of it. If you don't believe me, ask yourself if you have not progressed that far as speed goes, than try my method and give it a few months as i recommended.
140-170bpm seems a bit high to me but...pdg60
Jul 31, 2003 6:23 AM
there are anomalies out there and you could be one of those freaks.

How many years have you been riding?
Do you ride every day of the week and is the 140-170 where you ride all your rides?
Do you know your lactate threshold (even an estimate)?
Max. HR?

For most endurance rides I try to keep it below 155bpm.

Do you race?
I've heard a cliche something like "most people don't go easy enough on their easy days or hard enough on their hard days".
Something to think about...
Good luck
Can't know without knowing your LT...James OCLV
Jul 31, 2003 8:09 AM
Once you have this number, you can determine somewhat accurate HR zones that are *individual* to you. There really are no "rules of thumb" that you can apply to yourself that will work with any degree of reliabilty unless you are "joe average human being".
You now have a tool that can prove very beneficial to yourbill
Jul 31, 2003 8:40 AM
training, and congratulations to you for that. But, and I really don't mean to be too harsh about this believe it or not, your question shows almost a total misunderstanding of what you're supposed to do with a heart rate monitor.
You need to read up on this stuff. Some basics --
Everyone's max HR is different and largely genetic. Generally, it lowers as you get older, but you don't know what your max is without some testing. The 220-age equation, and all the refinements, may be sort of kind of true across the population, but it is meaningless to help you determine what yours is. Also, max HR in itself is not terribly relevant to training.
Far more critical for training purposes than max HR are some intermediate thresholds, including your lactate threshold, VO2 max, anaerobic threshold. They are sort of the same, in that they tend to be in the same neighborhood of HR's, but they also are sort of not, because they mean different things. Again, you need to read up.
You train by planning what kind of a workout you need to do to overstress a system to force adaptation. That means that training includes riding the bike, at different intensities for different amounts of times, or, indeed, not. As in rest. So, your question, what HR do you usually train at, is really an unanswerable question. You are supposed to train with a highly elevated HR for one exercise, a low HR for another, and, with some others, with exercises for which HR is irrelevant.